Does combining l-citrulline with bcaas improve workout performance muscle for life electricity questions for class 10


There has been a longstanding theory of BCAAs reducing what we call “central fatigue,” a type of fatigue that arises in the brain due to neurotransmitter balance rather than the fatigue your muscles get when byproducts of exercise (such as lactic acid) impair exercise.

The theory, with data going back to at least 1987 , suggests that tryptophan rises in the brain during exercise and when there is more tryptophan there it promotes the production of serotonin (which is known to convert into melatonin )—this process seems to be related to fatigue.

The first is a study in taekwondo athletes conducted by Chen et al. at the Graduate Institute of Sport Coaching Science and the latter a tennis trial by Yang et al. both conducted at the Graduate Institute of Sports Training (both departments of the same university). Similarities Between Trials

L-citrulline malate is primarily used for its ability to reduce ammonia and lactate during exercise (secondary to increasing nitric oxide.) It appears L-arginine was included on a similar premise although it was not specified why the researchers chose to include both.

BCAAs are thought to reduce fatigue secondary to the role of the BCAAs in antagonizing tryptophan—they share the same transporter into the brain so it’s thought that, by disallowing tryptophan to enter the brain, sedation and fatigue is reduced by presence of BCAAs .

The following studies are designed to test central fatigue, but previous research suggested that ammonia buildup (from the amino acids) could impair the benefits of BCAAs inherently. As such, L-citrulline and L-arginine were added to help counter this.

Specifically, 12 highly trained young adults (minimum 6 years experience and have at least once competed at the national or international level) were given this solution or placebo after the first 2 simulated matches but before the final one.

This was then repeated on another day but with the groups reversed; a double blind crossover study. This is usually used to get better data from groups that, by their design, can’t have that large of a sample size (hey, you try getting a sample of 200 elite taekwondo players.)

Physical reaction time can be broken down into premotor reaction time (PRT) and motor reaction time (MRT) where the former is how fast the body can prime itself to take action. It refers to the time between the stimuli being presented and the motor neurons being told to recruit.

This study got 9 male tennis players, all of which had at least 8 years experience and have at least once participated at the national level. They were also treated similarly to the other study in regards to diet (being controlled between groups 2 days prior to testing.)

Afterwards, the athletes were tested via a “groundstroke test” (modified from this study ) where players returned 60 balls at a rate of 15 balls per minute each of which are fired at 100 km/h. Then they did it again, cause if you get full rights to torture athletes why not enjoy it to the fullest?

So to recap—we have two studies using national level athletes given this amino acid solution, primarily L-citrulline malate and BCAAs. They were both tested under conditions that are highly reflective of their actual sports rather than putting them on exercise bikes and extrapolating the data.

After supplementation was introduced, the supplement group had an increase in premotor reaction time compared to placebo. Put in other words, they reacted to the stimuli faster and their motor neurons were able to initiate the movement faster.

This can be interpreted as the amino acid cocktail being able to keep somebody, cognitively, “on their game” and reacting to stimuli well but can also be interpreted as a failure to prevent fatigue-induced weakness or slowing of the muscles.

The consistency and accuracy of the battery tests were preserved in the supplemental groups when the placebo groups saw a drastic decline in performance. Accuracy, hitting it to the correct side, and consistency all decreased and some by more than half!

Neither of these studies found an increase in ammonia or urea in the supplemental group compared to placebo. This can be interpreted as a success of L-citrulline malate and L-arginine because such a large dose of amino acids is supposed to increase amino acid byproducts .

Even creatine itself has numerous failures (among some successes ) when it comes to collegiate rowers, a group of athletes that are notorious for “killing” the efficacy of dietary supplements. Almost nothing works in those guys and even a 1% improvement in performance is worth celebrating.

Previous studies assessing a BCAA and “ammonia regulation” factor have either been in laboratory settings measured by the exercise bike (cycle ergometer), in this case using L-ornithine aspartate instead of L-citrulline malate, or found outright failures with BCAAs alone .

The major takeaway is that if you participate in a sport that is both heavily fatiguing and your performance is based heavily on cognition, specifically detecting stimuli and acting appropriately in a rapid manner, this mixture of L-citrulline malate and BCAAs holds great promise.

It contains clinically effective doses of caffeine, L-theanine, and 8 grams of L-citrulline malate, along with 3 other ingredients proven to increase energy levels, improve mood, sharpen mental focus, boost strength and endurance, and reduce fatigue.